The 26 Top Soluble Fiber Foods For Gut Health

Other clinical benefits: lowering your cholesterol which reduces the risk of heart disease. In fact consumption of soluble fibers is associated with reduced blood sugar spikes after meals. This is a positive benefit in reducing the risk of developing diabetes.

To help identify 26 super healthy foods readily available to us, we have looked at our previous data so that we have a full understanding of the soluble fiber content available to you.

Here are 26 healthy foods that are high in soluble fiber.

1. Black Beans

Beans generally are one of the best sources of soluble fiber. Black beans are often top of that list.

Black beans are a great way to give your recipes like vegetarian stews and minces and those Mexican dishes like burritos with a really meaty and fulsome texture.

Just one cup (172 grams) contains 15 grams which is almost half your fiber content every day. 

The beans contain pectin, a form of soluble fiber that makes water viscous and gum-like and has the health properties we explained earlier in this piece.  Black beans are also rich in antioxidants, protein and iron, low in calories, and almost fat-free.

Soluble fiber content: 5.4 grams per three-quarter cup (129 grams) of cooked black beans.

2. Chickpeas

Chickpeas or garbanzo beans as we also call them are a healthy addition to soups and salads. they also make great snacks when dried. Like all legumes, they are a rich source of both soluble and insoluble fiber. We also enjoy them in that fine spread,  hummus. 

3. Lima Beans

Lima beans, also known as butter beans, are large, flat, greenish-white beans.

They mainly contain carbohydrates and protein, as well as a small amount of fat. They’re slightly lower in total dietary fiber than black beans, but their soluble fiber content is virtually similar. Lima beans contain the soluble fiber pectin. 

Raw lima beans need to be soaked and boiled before being eaten because they are toxic when raw.

Soluble fiber content: 5.3 grams per three-quarter cup (128 grams) of lima beans.

4. Kidney Beans

Their characteristic shape is why we call them ‘kidney’ beans.

They’re a key ingredient in chili con carne, taco mixes and a great source of dietary fiber too, along with complex carbohydrates, and protein. They’re also almost fat-free and contain some calcium and iron.

Kidney beans are a good source of soluble fiber, particularly pectin.

Some people find these beans especially difficult hard to digest. If that is the situation, start increasing your kidney bean intake slowly to avoid bloating and make sure they are really cooked well.

Soluble fiber content: 3 grams per three-quarter cup (133 grams) of cooked beans.

5. Edamame

Edamame are great snacks when dried and a superb addition to salads and stir-fries. They have virtually all the key amino acids we need. They are a great option for vegans and vegetarians. And half a cup contains 7 grams of dietary fiber.

6. Lentils

These are rapid-cooking legumes that make great sides for all sorts of dishes. have you ever tried Puy lentils for example? They can also be easily swapped for meat in dishes like curries, stews, soup and chili to make them totally vegetarian or vegan.  They’re also low in calories, high in protein and contain 8 grams of fiber per each half cup. Lentils also contain compounds which are good for men’s health too.

7. Brussels Sprouts

Not all of us are keen about brussels sprouts and they do seem to be seasonal, making an appearance at Xmas and Thanksgiving. We know this vegetable packs lots of vitamins and minerals, along with various cancer-fighting agents like sulphoraphanes. They could be one of our healthiest vegetables if only we gave them a chance.

Brussels are rich in vitamin C and vitamin K, folate, beta-carotene and other carotenoids. One cup (156 grams) of cooked sprouts contains between 4 and 5 grams of fiber.

8. Avocados

Avocados originate from Mexico but are extremely popular throughout the world. They are eaten at all times of the day. Smashed avocado on toasts is probably the most common form we eat it in. Research indicates eating a few avocados helps with cardiovascular health, weight management and promotes healthy aging.

Haas avocados are the most common type and most nutrition facts and data are based on this variety. They’re an excellent source of healthy fats, especially monounsaturated fats, potassium, vitamin E, and dietary fiber.

One avocado packs 13.5 grams of dietary fiber. However, one serving which is about one-third of the fruit offers about 4.5 grams, 1.4 grams of which are soluble. 

Rich in both soluble and insoluble fiber.

Compared with other popular fiber sources, they contain lower amounts of the antinutrients phytate and oxalate, which can reduce mineral absorption.

9. Sweet Potatoes

Sweet potatoes are wonderfully  nutritious vegetables that we can enjoy.  They are high in potassium, beta carotene (vitamin A), B vitamins especially vitamin B6, and fiber. Just one medium-sized sweet potato packs over 400% of the Reference Daily Intake (RDI) of vitamin A.

What’s more, the average potato contains about 4 grams of fiber, almost half of which is soluble.

Therefore, sweet potatoes can contribute significantly to your total soluble fiber intake.

Soluble fiber content: 1.8 grams per one-half cup (150 grams) of cooked sweet potato.

10. Broccoli/Calabrese

Broccoli is a cruciferous vegetable that grows well in cool seasons. It’s usually dark green, but you can also find purple varieties.

It’s high in vitamin K, which helps your blood clot, and is a good source of folate, potassium, and vitamin C. It also has antioxidant and anticancer properties.

Broccoli is a good source of dietary fiber, with 2.6 grams per 3.5 ounces (100 grams), more than half of which is soluble. It does ideally need to be cooked but there are plenty of dishes out there which call for ground broccoli – its a great way to use the slightly tougher stems too.

The high amount of soluble fiber in broccoli can support your gut health by feeding the good bacteria in your large intestine. These bacteria produce beneficial short-chain fatty acids, such as butyrate and acetate.

Like its relative Brussels sprouts, broccoli is a fiber-rich veggie, and about half of its fiber content is soluble. Broccoli contains a wealth of vitamin C and K, folate, and potassium. Research shows broccoli has antioxidant and anticancer properties, too.

11. Carrots

Carrots are eaten throughout the world and are one of our most popular and delicious vegetables. They can be eaten raw, grated into salads and coleslaw, boiled, steamed, roasted or mixed into soups. We also enjoy it in cakes like carrot cake or with courgettes to make a very moist dessert.

The orange colour comes from carotene which is converted by the body into vitamin A and then to retinol. This is key pigment molecule in the retina for great vision and being able to see in the dark.

Perhaps what isn’t so well known about is that carrots are  a great source of soluble fiber, about half of which is soluble fiber.

One cup (128 grams) of chopped carrots contains 4.6 grams of dietary fiber, 2.4 grams of which are soluble.

12. Artichoke hearts

Artichokes are packed full of nutrients, such as the minerals, iron and magnesium, vitamins such as vitamin C, vitamin K, protein and, of course, fiber.

Eating artichokes has been shown to lower cholesterol, blood pressure and improve gut health. If tackling a whole artichoke is too intimidating, go for the canned or jarred option, just check the nutrition label to make sure it doesn’t contain too much sodium.

13. Turnips

Turnips are root vegetables. Larger varieties are usually fed to livestock, but the smaller types are a great addition to your diet. The most abundant nutrient in turnips is potassium, followed by calcium and vitamins C and K.

They’re also great for upping your fiber intake — 1 cup packs 5 grams of fiber, 3.4 of which are soluble.

Soluble fiber content: 1.7 grams per one-half cup (82 grams) of cooked turnips.

14. Apples

“An apple a day keeps the doctor away” is an old proverb that may have some truth, as eating this fruit is associated with a lower risk of many chronic diseases.

Apples are one of the most commonly eaten fruits in the world. Most varieties are quite sweet, but others like Granny Smith can be very sour.

Apples are similar to pears nutritionally, and the flesh of apples, especially, is a solid source of soluble fiber which is mainly pectin.  This fruit is packed with a wealth of vitamins and minerals, too, and research shows they promote the growth of healthy gut bacteria.

 Apple pectin may have many health benefits, such as a reduced risk of heart disease and improved gut function.

Soluble fiber content: 1 gram per medium-sized apple.

15. Pears

Pears have a fantastic crunch and seem to go well with other fruits in salads, pies and with walnuts and blue cheeses.  They are a rich source of vitamin C, minerals like potassium and a number of antioxidants. They have laxative properties too  because they’re high in the natural sugars fructose and sorbitol. If you suffer from irritable bowel syndrome (IBS), you may need to moderate your intake.

A medium-sized pear contains 5.5 to 6 grams of fiber, of which one third is soluble fiber. Most of this soluble fiber is pectin. 

16. Apricots

Apricots are small, sweet fruits that range in color from yellow to orange, with the occasional red tinge.

They’re low in calories and a good source of vitamins A and C.

Three apricots provide 2.1 grams of fiber, the majority of which is soluble. The soluble fiber content is 1.4 grams in the same number of apricots.

In Asia, apricots have been used in folk medicine for years, and it’s believed that they can protect people from heart disease.

They may also aid digestion. One study found that mice eating fiber from apricots had higher stool weights than those who received insoluble fiber alone.

17. Figs

Figs were one of the first cultivated plants in human history.

They’re highly nutritious, containing calcium, magnesium, potassium, B vitamins, and other nutrients.

Both dried and fresh figs are great sources of soluble fiber, which slows the movement of food through your intestines, allowing more time for nutrient absorption.

Based on anecdotal evidence, dried figs have been used as a home remedy to relieve constipation for years. While one study found that fig paste improved bowel movements in constipated dogs, human-based research is lacking.

Soluble fiber content: 1.9 grams per one-fourth cup (37 grams) of dried figs.

18. Nectarines

Nectarines are stone fruits that grow in warm, temperate regions. They’re similar to peaches, but don’t have the same characteristic fuzzy skin.

They’re a good source of B vitamins, potassium, and vitamin E. What’s more, they contain various substances with antioxidant properties.

One medium-sized nectarine has 2.4 grams of fiber, more than half (1.4 grams) of which is soluble.

19. Guavas

Guavas are a tropical fruit native to Mexico and Central and South America. Their skin is typically green, while the pulp can range from off-white to deep-pink.

One guava packs 3 grams of dietary fiber, about 30% (approx. 1.1 grams) of which is soluble.

This fruit has been shown to reduce blood sugar, as well as total cholesterol, triglycerides, and LDL (bad) cholesterol levels in healthy people. In part, this may be due to the soluble fiber pectin, which can delay the absorption of sugar.

20. Berries

All berries are rich in fiber, but raspberries, blackcurrants and blackberries are especially good sources of soluble fiber. One cup of berries contains 8 grams of fiber. The fruits are also full of vitamins especially vitamin C, minerals and antioxidants, so they make for healthy snacks and toppings for muesli, granola, and pancakes.

21. Flax Seeds

Flax seeds, also known as linseeds, are tiny brown, yellow, or golden seeds. Add these tiny seeds to cereal and bread to make them more nutritious. Along with being rich in soluble fiber, flax seeds are high in fiber and a good source of omega-3s, too.

They pack a nutritious punch and can be a great way to improve the nutrient content of your smoothies, breads, or cereals.

Sprinkling 1 tablespoon of ground flax seeds over your porridge can add an extra 3.5 grams of any type of fiber and 2 grams of protein to your breakfast. They’re also one of the best plant-based sources of omega-3 fats.

If possible, soak ground flax seeds overnight, as this allows their soluble fiber to combine with water to form a gel, which may aid digestion.

Soluble fiber content: 0.6–1.2 grams per tablespoon (14 grams) of whole flax seeds.

22. Chia seeds

Chia seeds regularly get sprinkled onto smoothies. Doing so is inadvertently giving you a portion of fibre.  Two tablespoons of chia seeds contain plenty of fiber – something like 10 grams which is staggering in truth.   

The seeds have anti-inflammatory and antioxidant benefits and are associated with managing diabetes and high blood pressure. Also associated with helping to improve mood and a healthy immune system

23. Sunflower Seeds

Sunflower seeds are a great nutritious snack and often purchased already shelled to reveal the tasty sunflower heart. Rich in monounsaturated and polyunsaturated fats, protein, magnesium, selenium, and iron.

The seeds contain about 3 grams of dietary fiber per one quarter cup (35 grams), 1 gram of which is soluble. 

Sunflower seeds should be a go-to snack. They’re rich in protein, vitamins, and minerals like magnesium and iron, antioxidants, healthy fats and, of course, soluble fiber.

24. Hazelnuts

Most nuts are fiber-rich, but hazelnuts are an especially great source of soluble fiber. About a third of the fiber in hazelnuts is soluble. They also contain unsaturated fats, vitamin E, iron and other nutrients. Along with improving cholesterol and lowering your risk of heart disease, they also can help control weight.

Hazelnuts are a delicious type of nut that can be eaten raw or roasted for a stronger flavor. They’re also often used as an ingredient in chocolate bars and spreads.

Partly due to their soluble fiber content, hazelnuts may help reduce your risk of heart disease by lowering LDL (bad) cholesterol.

A quarter cup (34 grams) of hazelnuts packs about 3.3 grams of dietary fiber, one-third of which is soluble. Additionally, they’re rich in unsaturated fats, vitamin E, thiamine, and iron.

25. Oats

A warm bowl of oatmeal is a filling and healthy breakfast. Oats go well in just about anything: granola bars, bread,  and even cookies. Oats contain the soluble fiber beta-glucan, which has been linked to controlling blood sugar and reducing your risk of heart disease, high cholesterol, and diabetes.

Oats are one of the most versatile and healthy grains around. Use to make snack bars, flapjacks, muesli and other breakfast cereals, breads, scones, or fruit crumbles.

Oats contain beta glucan, a form of soluble fiber that’s associated with reducing levels of LDL cholesterol which is a ‘bad’ form of cholesterol and improved blood sugar control. It’s estimated that 3 grams of oat beta glucan per day can reduce your risk of heart disease based on clinical research. 

About 1.25 cups (100 grams) of dry oats contain 10 grams of total dietary fiber. This is divided into 5.8 grams of insoluble and 4.2 grams of soluble fiber, 3.6 of which are beta glucan. The soluble fiber content is 1.9 grams in one cup (233 grams) of cooked oats.

26. Barley

Barley might not be as well known as other grains, but it’s an incredibly healthy food to incorporate into the diet. Just one cup contains 6 grams of fiber. Clinical research shows it can help lower cholesterol, boost gut health and improve cognitive function as you age.

Some people may associate barley with the brewing industry, but this nutritious ancient grain is also often used to thicken soups, stews, or risottos.

Like oats, it contains about 3.5–5.9% of the soluble fiber beta-glucan, which has been shown to reduce your risk of heart disease. There are now strong claims made in the USA and Europe to back up these important clinical benefits.

Soluble fiber content: 0.8 grams per one-half cup (79 grams) of cooked barley.

In Summary

All forms of dietary fiber are good for your overall health in so many ways. Soluble fiber is great for your gut, reducing your risk of heart disease by lowering LDL (bad) cholesterol and helping you balance your blood sugar levels.

If you want to increase your soluble fiber intake, it’s often best to start slowly and build it up gradually.

It’s also a good idea to drink plenty of water. This will help the soluble fiber form a gel, which aids digestion and prevents constipation.

All fruits, vegetables, whole grains, and legumes contain some soluble fiber, but certain foods like avocados, black beans, Brussels sprouts,  flax seeds, and avocados are the best.